Sunday, Apr 28, 2024

Vegetable Minestrone Soup

This homemade vegetable soup is a hearty, comforting dish that's healthy and delicious! Enjoy a one-pot meal made with vegetables, beans, and noodles.

You may be hungry for more of some vegetable soups. This vegetable minestrone soup is different. It's certainly the soup that you can make a meal of. It's hearty and satisfying, and includes beans and pasta in every bite.

You can't forget about the vegetables, too! The rich tomato base gives them a rich, savoury flavor and allows them to simmer to perfection. While I used the veggies that I happened to have on hand, you don't have to stick with those--vegetable minestrone is the perfect clean-out-your-crisper-drawer kind of recipe.

What is the difference between minestrone and vegetable soup?

Traditional vegetable soups typically contain vegetables in a tomato broth. Minestrone, on the other hand, adds beans and pasta. Minestrone soups are more heavily spiced and include lots of Italian herbs to add flavour. Even though it isn't a common addition, I love adding some za'atar to minestrone. It contains not only the classic Italian herbs but also sesame seeds, cumin, and other spices, giving it more depth.

Notes on Ingredients

Scroll down the recipe card for the ingredients and instructions.

  • Oil- While olive oil is the best oil for making minestrone (the traditional choice), you can also use any oil that you have on hand to cook with.
  • Red onion- You can use yellow or white onions, or substitute the onion with shallots.
  • Celery
  • Carrot
  • Yellow squash Zucchini can be substituted for yellow squash by using a zucchini, or you could try heirloom summer squash varieties like pattypan and zephyr.
  • Garlic
  • Tomatoes You can also use a 28-ounce container of diced tomatoes along with its juices.
  • Tomato paste You can freeze any leftovers from this recipe in 1 tablespoon portions to have tomato paste ready for when you need it.
  • Salt and pepper
  • Italian seasoning You can also use 1 teaspoon dried oregano and 1 teaspoon dry parsley.
  • Cannellini or red kidney beans
  • Vegetable soup - You can either use a high-quality, store-bought vegetable broth or my homemade vegetable broth recipe.
  • Dry pasta Shells, macaroni orecchiette or any other shape that you like.
  • Spinach –You can substitute kale for a heartier, greener option, or you can use chard leaves to add the stems with the celery, carrot, and onions.
  • Lime The fresh lime juice gives this vegetable minestrone a new dimension of flavor. You can substitute sherry vinegar for red wine vinegar, or you can try lemon juice.
  • Additional ingredients and toppings Extra-virgin Olive Oil, Red Pepper Flakes, Parsley, Za'atar, Parsley, Crunchy Bread, Vegan Parmesan

Is vegetable broth the same as stock?

While many people mistakenly use the terms vegetable broth and vegetable stock interchangeably, they are not the same thing. Vegetable broth is seasoned with salt and other seasonings. This minestrone soup recipe can be made with vegetable stock, but you will need to adjust the salt.

How to make vegetable minestrone soup

This minestrone soup recipe is quick and easy to make, making it a great weeknight meal. Here are the steps.

Prepare the vegetables. Heat a large saucepan on medium heat. Once the oil has shimmered, add half the oil. Stir in the onion, celery and carrots. Allow the vegetables to cook for 8 minutes or until they are softened.

Add the beans, tomatoes, seasonings and remaining oil to the pot. Bring the mixture to boil.

The pasta should be cooked. Then reduce the heat to a simmer and add the pasta. Cook the soup on low heat for 20 minutes or until the pasta becomes tender.

Add the broth to the soup and heat it. Season the soup with salt and pepper. Add the lime juice and spinach to the soup, then stir.

Tips to Success

These are some tips that will help you make the best vegan minestrone soup.

  • Use a good quality broth. The broth is what makes a soup such as this one so special. You can make your own broth or use a vegetable broth paste.
  • Cook the pasta to al dente. If you have leftovers, you can reheat the soup. To keep the pasta from becoming mushy, cook it only until it is al dente. This means that it should be soft enough to eat but still retain some bite.
  • You can make it yours. Use green beans or red bell peppers to spice it up. The beauty of minestrone? It's so customizable.

Serving Suggestions

For extra flavor, traditional minestrone is usually simmered in broth with Parmesan rind. This is not possible with vegan minestrone. However, you can add some vegan Parmesan to the broth just before serving.

This minestrone is delicious with crusty roasted garlic bread. Or you can serve it with my caprese sandwich and parsley pesto for a soup/sandwich meal. You can also enjoy minestrone with a simple salad such as my vegan Caesar salad.

How to store leftovers

You can keep any vegetable minestrone leftovers in an airtight container up to four days. It can be reheated in the microwave or on a stovetop at medium heat.

Can this recipe be frozen?

This minestrone soup freezes well, just like most soups. It can be placed in a bag or container that is airtight and frozen for up to three months. Allow it to thaw in the fridge overnight. Then, heat according to the instructions.

More Reader Favorite Soup Recipes

  • Soup with Vegan Mulligatawny
  • Creamy Vegan Instant Pot Potato Soup
  • Roasted Cauliflower soup
  • Easy Roasted Carrot Ginger Soup

Have fun with your friends Please tag #jessicainthekitchen in your photos if you make this vegetable soup! If you leave a comment and rate the recipe, we'd love it! We appreciate your kind words!

Print

Vegetable Minestrone Soup

This simple vegan minestrone recipe makes a satisfying, hearty meal in just 30 minutes!
Course Soups
Cuisine Italian
Prep time minutes
Cook Time 30 Minutes
Total time HTML5_ HTML5_ HTML5_ HTML5_ HTML5_ HTML6_ HTML7_ HTML8_ HTML9_ HTML5_ HTML6_ HTML5_ HTML5_
Servings 6 HTML4_ HTML5_ HTML5_ HTML6_
Calories 288 288 kcal
Author Jessica Hylton

Ingredients

  • 3 tablespoons oil
  • 1 large red onion, diced (188g)
  • 4 stalks celery diced
  • 1 large carrot (226g) diced or two medium size carrots
  • 1 medium yellow squash chopped
  • 5 cloves garlic, minced (12g)
  • 26 ounces fresh tomato (737g). You can also use a 28oz. can of diced tomatoes with their juices
  • 1 tablespoon tomato paste (16.5g)
  • Salt & Pepper to Taste I use 3/4 cup sea salt and 1/4 cup freshly ground black pepper
  • 1 teaspoon Italian seasoning, or 1 teaspoon dried Oregano 1 tablespoon dried Parsley, or 1 teaspoon dry Basil
  • 1 teaspoon za'atar optional but adds a boost in flavour
  • 15 ounce can red kidney beans, cannellini (white beans),
  • 6 cups vegetable broth*
  • 1 Cup Dry Pasta such as shells orecchiette, tortellini, or any gluten-free pasta
  • 1 cup spinach
  • Juice of 1 lime about 1-2 teaspoons squeezed on
  • Toppings Options: Oil drizzle, red pepperflakes, parsley and/or sprinkle zaatar or prasse, Crusty bread, and vegan Parmesan

Instructions

  • Heat half the oil in a large pot on medium heat.
  • Mix in the celery, carrots, squash, and minced garlic. Mix everything together and let it simmer for 8 minutes to release the natural juices.
  • Mix in the tomatoes, tomato paste and salt. Season with Italian seasonings. Add the za'atar and kidney beans. Stir in the remaining oil and mix well. Stir in the vegetable broth, and then stir.
  • Bring to a boil and reduce heat to simmer. Stir in the dried pasta, and cook for 20 minutes or until it is completely cooked.
  • Take the soup off heat. Taste test it and adjust salt and/or pepper as necessary. It is important to make sure you have enough liquid to fully extract the flavors. Add the lime juice and spinach to the mixture. All of this will be heated by the residual heat.
  • Let the soup cool down before you serve it!

Notes

Store leftover vegetable minestrone in an oven-safe container for up to four days. It can be reheated in the microwave or on a stovetop at medium heat.
Freeze the soup by placing it in a bag or container that is airtight and freezing for up to three months. Let the soup thaw in the fridge overnight and then heat according to the instructions.

Nutrition

Carbohydrates: 46g

Jessica in the Kitchen published Vegetable Minestrone Soup.

By: Jessica Hylton
Title: Vegetable Minestrone Soup
Sourced From: jessicainthekitchen.com/hearty-minestrone-soup-one-pot-comforting/
Published Date: Wed, 29 Mar 2023 18:38:44 +0000

Paleovsketo.com is a trusted source for up-to-date knowledge on lifestyle nutrition that provides reliable strategies for feeling and looking your absolute best. We are dedicated to embracing healthier living by providing education, inspiration and empowerment. Our mission is to help people revolutionize how they think about healthy eating through our community of stories, passions and delicious recipes.




At Paleovsketo.com, we cover various topics related to nutrition such as paleo, keto, plant-based, mediteranian diets to intermittent fasting and weight loss. All contributions are welcome and we invite everyone to email us at [email protected] with their insights on food, health and wellness to become a part of this growing community and help one another find balance in mindful living.


This website is your go-to source for information regarding achieving optimal health through better diet choices and practices, emphasizing plant-based diets as the ideal way of life for a healthier future for us all! We believe that our universe functions perfectly when we act with confidence, grace and integrity - when we choose to be conscious eaters we contribute something special that benefits everyone around us.



Frequently Asked Questions

Are plant-based diets sustainable?

The health and environmental benefits of plant-based diets is increasing. Eating a plant-based diet can be more sustainable than consuming foods derived from animal sources, as it generally causes less pollution and has lower emissions of greenhouse gases. A plant-based diet also takes up fewer resources as plants are typically grown with fewer inputs than animal products. Additionally, animals raised for profit often require large amounts water, land, or fossil fuel resources. Global warming has been linked to some environmental effects of livestock farming. Therefore, it is possible to reduce the carbon footprint of individuals by including more plant-based meals in one's weekly meal plan. This will help support more sustainable, healthier practices.


Are children able to eat a plant-based diet with no restrictions?

Because of their many health benefits, plant-based diets are growing in popularity among adults. However, parents may wonder if a plant-based diet is safe for their children. The answer is yes, children can follow a plant-based diet if it is well-planned and meets their nutritional needs.

Children can get all the nutrients they need from plant-based diets. But it is crucial to ensure children get enough iron, calcium, vitamin D and vitamin B12. The body needs protein to grow and develop. Beans, lentils (tofu), and nuts are good options for this. Fortified cereals, leafy greens, beans and leafy vegetables all contain iron. Fortified plant milk, calcium set tofu, leafy greens, and fortified plant milk all contain calcium, which is essential for strong bones. Vitamin D is vital for bone health. You can get it from fortified milk, sunlight exposure, and fortified plant milk. Vitamin B12, vital for healthy nerves as well as blood cells, is only available in animal products. Children who consume a plant-based meal may need to take a supplement with vitamin B12.

Children who are on a plant-based diet must consume enough calories for their energy needs. Children should have access to a wide variety of whole foods including fruits, vegetables whole grains, legumes beans, nuts, seeds, and nuts. Children might need to eat more or less frequently to meet their energy needs.

To make sure your child's nutrition is adequate, parents should consult a registered or licensed dietitian. They can guide you in meal planning, supplementation and appropriate portion sizes.

Children can follow a plant-based diet that meets all their nutritional requirements. Parents can help their children have a healthy, nutritious, plant-based diet by planning well and getting guidance from a registered dietitian.


Are there any athletes or celebrities who advocate a plant-based lifestyle?

There are many celebrities who support a plant diet. This includes Kyrie Irving, a NBA player, and Lewis Hamilton, Formula 1 World Champion. Also, Natalie Portman, Meghan Trainor, and Kenneth Farrow, the NFL's running back. Each have chosen to live a vegetarian/vegan life for their reasons, and they have all achieved amazing results in their sports or creative endeavors. Actress Alicia Silverstone has even written a book on her experiences with the vegan lifestyle called Kind Diet. Novak Djokovic, professional tennis player has credited his successes to his unconventional eating habits of eating mostly organic and vegan foods during competitions. His stats are significantly better since he started this routine. The four professional athletes all point out some notable qualities such as increased energy, quicker recovery from injuries and better overall health and well-being. Plant-based diets can prove to be a useful tool in improving athleticism.


What are some tips for transitioning to a plant-based diet?

While it is daunting to transition to a plant based diet, it can be exciting and a life-changing experience with the right information and support. These are some tips to help you transition to this type diet:

  1. Use whole foods in your meals to get adequate macronutrients.
  2. We are committed to creating delicious, healthy meals that appeal to everyone.
  3. It is important to create a support system, including friends, family members, and certified medical professionals.
  4. Trying new recipes to add excitement while eating well.
  5. Gradually changing habits while also being mindful of nutrient intake.

Individuals can improve their chances of sticking to this healthy lifestyle change by slowly changing to a more plant-based diet.


Statistics

  • According to research published, going plant-based can cut grocery bills by $750 a year per person, Journal of Hunger & Environmental Nutrition. (forksoverknives.com)
  • Another found that following a diet rich in plant foods and lower in animal foods was associated with a 16 percent lower risk of cardiovascular disease and a 31 to 32 percent lower risk of death from cardiovascular disease. (everydayhealth.com)

External Links

who.int

pcrm.org

pubmed.ncbi.nlm.nih.gov

ncbi.nlm.nih.gov

How To

How to prepare plant-based dishes that are tasty and filling

Cooking plant-based meals that are delicious and filling is achievable with the right ingredients, preparation, and creative recipes. It is important to start by purchasing fresh produce, and other quality ingredients. Also, it is important to create a grocery checklist based upon the recipes. Also, make sure to invest in proper storage equipment to keep your prepared food fresh.

Next, you need to be mindful of variety in meal preparation. You should focus on whole foods like fruits and vegetables, as well as nuts and seeds. Try to find different colors for better nutrition. You should ensure that each meal contains a healthy balance of fiber, protein, as well as healthy oils. Use kitchen appliances such as multi-cookers or slow cookers to maximize efficiency. Batch cooking is a great way to save time and make meals ahead.

Try new flavors while staying vegan. When you're trying to get creative, spice like chili powder or cayenne pepper can add flavor to your dish while also keeping it healthy. Whole foods over processed substitutes can transform plant-based dishes from bland to flavorful in just minutes. Think beans instead imitation meats or roasted butternuts squash instead of french fries. You can also use leftovers from other weeks to make new dishes.

With these tips, anyone can enjoy a delicious and nutritious plant-based diet without sacrificing taste or fullness.




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